Almonds are not just a tasty snack but a powerhouse of nutrients. Whether one enjoys them as a convenient snack, sprinkles them over morning yogurt, or uses them in cooking and baking – almonds are a versatile ingredient with an array of health benefits.  

The USDA offers the following nutritional data for a 1-ounce portion of almonds (approximately 28g or around 24 whole almonds):

• Calories: 164
• Fat: 14.2g
• Cholesterol: 0 grams
• Sodium: 0.3mg
• Carbohydrates: 6.1g
• Fiber: 3.5g
• Sugars: 1.2g
• Protein: 6g
• Vitamin E: 7.3mg (37% of the Daily Value)
• Magnesium: 76.7mg (19% of the Daily Value)
• Phosphorus: 136 mg (14% of the Daily Value)
• Riboflavin (Vitamin B2): 0.3 mg (17% of the Daily Value)

1. Supports heart health

Almonds are rich in monounsaturated fats, which can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease. Additionally, almonds also contain a good amount of magnesium that helps relax blood vessels. It not only improves blood flow but also reduces resistance in the arteries, eventually lowering overall blood pressure levels.

2. Prevents inflammation

Almonds can reduce inflammation due to their rich content of antioxidants, healthy fats, and bioactive compounds. It is a good source of vitamin E, which acts as a potent antioxidant that helps neutralize free radicals and reduce oxidative stress, lowering the risk of subsequent inflammation they can trigger.

In addition, almonds also contain flavonoids and polyphenols – two plant compounds known for their anti-inflammatory properties. The monounsaturated fats in almonds, particularly oleic acid, can also prevent inflammation by modulating immune responses and gene expression.

3. Improves bone and teeth health

Being rich in calcium, magnesium, and phosphorus, almonds can support bone and tooth health. While calcium is essential for maintaining strong bones and teeth, magnesium is crucial for calcium absorption and bone mineralization. Phosphorus also contributes to the formation and maintenance of bones and teeth.

4. Regulates blood sugar

The combination of healthy fats, fiber, and protein in almonds can slow down digestion and absorption of carbohydrates. As a result of this gradual release of sugars into the bloodstream, it can help prevent rapid spikes and crashes in blood sugar levels.

Additionally, almonds also contain monounsaturated fats and good amount of fiber, which can improve insulin sensitivity and reduce the risk of insulin resistance.

5. Enhances cognitive functions

As a good source of vitamin E, almonds can protect brain cells from oxidative stress and inflammation and improve cognitive decline. Moreover, almonds provide healthy fats, including omega-3 fatty acids – an essential component that helps maintain the structural integrity of brain cell membranes and promote optimal neurotransmitter function.

Almonds are also a good source of riboflavin (vitamin B2) and magnesium, which can support energy production in brain cells, improve brain plasticity and memory power.